5k before nightfall

[sTrongFuse]

The evenings are definitely drawing out again...

After Tuesday evening's effort where I did my best 10k of the year so far, and second best 10k ever, tonight I went out and did exactly the same thing for 5k. Completed in a time of 29:09, which is my first sub-30 minute 5k of 2020.

Decided to redo the Week 1 podcast of Couch to 5k but with jog/sprint alternations instead of walk/jog; and jogging the five minute warm-up/cool-down sections after having done a warm-up and before doing an actual cool down. It sounds more complicated than it actually was and I may have been a little quicker if I hadn't stopped briefly to explain to one of my neighbours that I wasn't actually training for the London Marathon...

Anyway, it definitely felt good to get a "fast" one under my belt; and a pleasant surprise to be back indoors before the streetlights came on. The only down side is that I have to run even further to complete my 30 minutes of activity, but I guess that's a good problem to have...

Now just hoping that, unlike last Saturday when all my local ones were cancelled for safety reasons, the weather behaves itself this week so I can do the February 29 parkrun on Saturday since I'll have a long wait until the next one comes around...

[AlMorr Ambassador Graduate10]

Congratulations on another sub 30 minute 5k, yes you did get a "fast one" under your belt at 29.09, I suppose you could call a "slow one" +30 minutes,

Good that you are doing week 1 with fast slow runs,

Enjoy your 29/2 parkrun, yes it will be a long time before the next Leap Day Parkrun comes.

[sTrongFuse Graduate10 in reply to AlMorr]

Thanks AlMorr . In my book 30-35 minutes is "about average" 😆 The vast majority of my 5k runs tend to fall within that range these days. It's all relative though and the only person I ever "compete" against is me, so that way I always win (except when I beat myself... 🤔)

[AlMorr Ambassador Graduate10 in reply to sTrongFuse]

That is a excellent attitude to have, all my parkruns have been between 30.55 and 34.16 as well, age grading between 54 and 59%. 😊 🏃🏾

[sTrongFuse Graduate10 in reply to AlMorr]

My best age grading is 50.7 (average 45.7) so your figures are positively inspirational.

[AlMorr Ambassador Graduate10 in reply to sTrongFuse]

I just looked at your profile, you are a rugby referee, so you hope Scotland will do well in the Six Nations, they did well beating Italy, I wonder if they can beat France in their next game, I am also a servant to my cat. 😊

[sTrongFuse Graduate10 in reply to AlMorr]

I hope so. I'll be in the crowd at Murrayfield that day; although as always with Scotland, it's more in hope than expectation...

[AlMorr Ambassador Graduate10 in reply to sTrongFuse]

🏉 👍

[Buddy34 Graduate10]

Great run and good idea to use the wk1 run to do intervals.

Fingers crossed your parkrun goes ahead on Saturday 😊🤞🤞

[ju-ju- Graduate10]

really good work, well done

[Annieapple Administrator]

Enjoy the Leap Year Park Run...it will be a PB for sure after all that training!! Well done & an excellent plan which I may follow to get me ready for Juju in May! Thank you 😊

[sTrongFuse Graduate10 in reply to Annieapple]

Thanks. Just need to make sure Jorge behaves himself and allows one of the ones I can get to to go ahead.